I have a runner who started out with a 25 min flat 5k not really tired. We have been building their base nice and slow but each week they are getting slower and the runs are getting harder although mileage has not increased passed 5 mile days 5days a week, they ran another 5k had to walk and it was much harder for them but finished @ 27 min 4 week later any suggestions on whats going on.
Do you have a set pace for them every run? The reason I ask is some coaches like to tell athletes to run 5 miles and the athletes will sprint the first mile walk a little bit and then half a** the rest of the run.
It could be a lot of thing they could be just plain lazy or they could be overtrained. 5 miles is alot for someone with a 25 minute 5k pr. My pr is 16:15 and I would run 5 miles on my easy days.
Try to mix runs up don't run the same distance everyday
An example week of base for a 25 min 5k athlete should be:
M 3 miles w/ strides after
T. 4.5 miles easy
W 3.5 medium paced run nothing too hard but it shouldn't be easy
Th 4 miles easy
F 5 miles with strides after
S off
S off
Have the runner tested for iron deficiency.
Make sure they test for:
- hemoglobin
- hematocrit
- serum ferritin
If you don't request all three, they may not automatically test for all of them.
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